20-Minute Grounding Body Scan Meditation

Body scan meditation is an effortless way to practice mindfulness in your daily life. I hope this body scan will calm your busy mind and give you a feeling of being firmly grounded.

This 20-minute centering, calming guided meditation is inspired by Yoga Nidra and Jon Kabat-Zinn; American professor emeritus of medicine and the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Mindfulness quote by Jon Kabat-Zinn to inspire your daily meditation practice:
“Mindfulness meditation is the embrace of any mind states in awareness, without preferring one to another.”

Thank you for listening.

Namaste,
Nikolina

Grateful for the lovely music by: Liborio Conti

Transcript

The essence of mindfulness meditation is noticing.

In words of mindfulness teacher John Kabat-Zinn,

Mindfulness means paying attention in a particular way,

On purpose,

And non-judgmentally.

So,

In this 20-minute grounding body scan,

I invite you to do just that,

Being a kind observer of whatever unfolds in your experience without wanting it to be different.

And if your attention wanders off,

Noticing that as well and bringing it back to the practice.

Let's begin by settling into a comfortable supine position,

Lying down where you won't be disturbed for the next 20 minutes or so.

Reaching for a blanket,

Keeping your spine neutral,

Relaxing your arms by your sides,

Your back with the surface underneath.

As you soften your belly,

Close on your skin,

Sensing your feet,

Guiding the awareness of the top,

Reaching the top of the head,

And then focusing fully on this one area of the body,

The shoulder,

Still keeping your eyes closed.

As you prepare to return to your day,

Carry with that you're ready,

Slowly open your eyes.

Thank you.

Namaste.